Soy Milk vs. Brown Rice
Nutrition comparison of Soy Milk and Cooked Brown Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
cooked
brown rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and brown rice:
- Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6, however, soy milk contains more riboflavin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than soy milk.
- Soy milk has 4.2 times less carbohydrates than brown rice.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and soy milk has 65% less calories than brown rice - brown rice has 123 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and much heavier in fat compared to brown rice per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Brown Rice | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 46% | 84% |
| Fat | 31% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 4.2 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than soy milk - brown rice has 1.6g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Brown rice and soy milk contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Brown rice and soy milk contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both brown rice and soy milk are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than brown rice - soy milk has 55ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than brown rice - soy milk has 3.7iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and soy milk contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Brown rice and soy milk contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6, however, soy milk contains more riboflavin and Vitamin B12. Both soy milk and brown rice contain significant amounts of folate.
| Soy Milk | Brown Rice | |
|---|---|---|
| Thiamin | 0.029 MG | 0.178 MG |
| Riboflavin | 0.184 MG | 0.069 MG |
| Niacin | 0.425 MG | 2.561 MG |
| Pantothenic acid | ~ | 0.38 MG |
| Vitamin B6 | 0.031 MG | 0.123 MG |
| Folate | 9 UG | 9 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 40 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Brown rice and soy milk contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Brown rice and soy milk contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Soy Milk | Brown Rice | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.011 G |
| Total | 0.075 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and brown rice contain significant amounts of linoleic acid.
| Soy Milk | Brown Rice | |
|---|---|---|
| linoleic acid | 0.584 G | 0.355 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.584 G | 0.359 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
Soy Milk g
()
|
Daily Values (%) |
Cooked Brown Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or soy milk contain more calories in 100 grams?Brown rice is high in calories and soy milk has 70% less calories than brown rice - brown rice has 123 calories in 100g and soy milk has 43 calories.
Does brown rice or soy milk have more carbohydrates?
By weight, soy milk has 4.2 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does brown rice or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 40 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and soy milk has 123mg of calcium.